IFBB Pro Marissa Rivero in Two-Piece Workout Gear Says "Eat, Sleep, Train Legs, Repeat"

Marissa Rivero, a fitness influencer celebrated for her Instagram content, is known for her dedication to health and wellness. With a focus on strength and personal growth, Rivero inspires her followers by sharing her fitness journey, favorite exercises, and reflections on self-acceptance. In a recent post, she emphasized the importance of leg day, sharing her go-to lower body routine: “Eat, sleep, train legs & repeat 🏃‍♀️✔️ Leg curl 3x10-12. Squats 4x10-12. RDL 4x10-12. Walking Lunges 4x40 (20 reps each leg). Kickbacks 4x10-12.” Here’s a deeper look at how Rivero maintains her fitness and empowers others.

1. She Uses Weights

In her Instagram video, Rivero is seen using a dumbbell to do some of the exercises. The Mayo Clinic states that working out with weights can have a lot of benefits. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities.”

2. She Does Lunges

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Rivero is seen doing walking lunges in her Instagram video. Lunges have a lot of health benefits. ACE Fitness says, “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers.”

3. She Does Squats

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Rivero is also seen doing squats in her Instagram video. According to The Cleveland Clinic, squats have a lot of benefits. “Poor posture can cause all kinds of problems, including back pain, neck pain, headaches and an overall lack of flexibility. But working your erector spinae muscles, like through squatting, can help strengthen them and improve your posture.”

4. She Does Leg Curls

Marissa Rivero/Instagram

Rivero is seen using the leg curl machine in her Instagram video. Asphalt Green states that doing this has a lot of benefits. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”

5. She Focuses On Herself

Rivero is making sure to focus on herself, especially when it comes to her weight. She talked about this in the caption of this Instagram post. “I’m guilty of comparison but who isn’t ?? I was so down on myself for not maintaining a fit physique while I was pregnant I felt like it was expected of me. I gained 50lbs I had a 8lb baby on a 5’1 frame lol my stomach will never be the same and that’s OK! I grew a freaking Human 🤯 our bodies are insane !”

Andrea Shaw is tackling leg day – in her workout gear. In a new social media post the bodybuilder shows off her amazing figure and impressive strength during an intense workout session at the gym. “Another leg day in the books. Having specific glute and hamstring focused days is something new for me as of this past prep but I’m enjoying it,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her “Life Is Bodybuilding”

Andrea devotes herself to staying in shape. “There is a lot that goes into it,” she told BarBend. “My life is bodybuilding — almost exclusively for three months out of the year. I have to give it my best.”

2. She Trains Every Day

“I train every single day,” she said. “The goal is to work out seven days a week and to train each body part twice a week. The average person training is hitting a body part once a week. So, after four weeks, they’ve only trained that body part four times. If I train everything twice a week, I’ve hit that body part eight times in that same four weeks.”

3. Back Day Workout

On back day she focuses on her lower back, lats, and traps, while indirectly working her biceps. She does 10 exercises performing sets at a fast pace.

• Rack Pull: 5 x 8-12
• Pendlay Row: 4 x 8-10
• Barbell Shrug: 4 x 8-12
• Barbell Upright Row: 4 x 8-12
• Bent-Over Barbell Shrug: 4 x 8-12
• Wide-Grip Pull-up: 2 x 6
• Narrow-Grip Pull-up: 2 x 6
• Bent-Over Straight Arm Pulldown: 4 x 12
• Wide-Grip Pulldown: 4 x 12
• Face Pull: 4 x 12

4. Chest and Glute Day Workout

Shaw does two chest-specific moves on these days, including the side-by-side chest press. She also does glute bridges into the workout with dumbbells and five sets of farmer’s carry.

• Flat Dumbbell Bench Press: 6 x 8-12
• Side-by-Side Chest Press: 6 x 8-12
• Glute Bridge: 5 x 8-12
• Farmer’s Carry with Dumbbells: 5 sets

5. Leg Day Workout

On leg day Andrea starts with warmups and then moves onto doing 25 total sets of a chosen exercise.For example, she might go on the leg curl machine, select a weight, and perform a single rep each, rest a minute, then do two reps with the same weight, followed by three, and on and on until 25 reps. She ends up doing 325 reps. “When I finish that, my legs are humming,” she joked.

Krissy Cela is showing off her baby bump in her two-piece workout gear. In a new social media post the pregnant fitness influencer flaunts her amazing body during a leg day workout. “Not going to lie it’s hitting me hard now. 33 weeks pregnant and workouts are feeling HARD! time to slow it down but first let me just finish this leg workout,” she writes. How does she approach diet, fitness, and self-care and what is her intense leg routine? Here is everything you need to know about her lifestyle habits.

1. This Is Her Leg DayWorkout

Here is her leg day workout:

1. Squats: 5 sets 6/7 reps
2. Explosive step ups: headers when you’re carrying a pineapple 😭 4 sets 7-8 reps each leg
3. RDL: 4 sets 10-12 reps
4. Leg press: 4 sets failure.

2. Waking Up Early

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Krissy gets up for the day “around half five or six,” she told Closer. “The reason I wake up so early, it sounds ridiculous, but it helps me do everything I need to do for myself before I can give myself to everybody else. I have this concept where it's all fair and well doing things for the people we love, but if we're not taking some time out for ourselves, to check in or be productive, we'll constantly feel bottom of the list. So I wake up, half five or six o'clock.”

3. Protein Shakes

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Krissy makes sure to get enough protein. “So for me, every single day I have protein shakes, it's just convenient. It's a great way for me to up my protein intake, but it's something I don't rely on. Food is key. Protein shakes are a step up from what you already have, so if you don't have a healthy diet or consistent training routine, then you can't expect it to do what it's supposed to do,” she adds to Closer.

4. Workout and Meal Prep

Cela outlines some of her top health habits in an Instagram post. The first one? Workout and meal prep. “It’s a small win but one that’s helped me with mental fatigue. When you know what you’re wearing you don’t need to stress about it,” she says about choosing her outfit the night before. As for meal prep, she suggests planning for the week ahead. “I have to always meal prep it just sets me up to succeed and also it saves money,” she says in the post. In the clip, she makes a batch of food and separates it into glass containers.

5. Plan Workouts and Don’t Wing It

Another one of her top tips? “Having a set gym program and not doing random workouts,” she writes. “I can seriously bet my entire life… not even bantering that the moment you have a set gym program you will absolutely see your entire life change.”

Michelle Lewin is showing off her legs and revealing the secret to how she got them. In a new social media post the fitness model and influencer flaunts her amazing body during a gym session. “I am often asked how to gain muscle mass in my legs and here is the answer,” she says, going on to reveal her secrets. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits – including how she got her strong legs.

1. From Model to Fitness Model

Michelle, who started out as a traditional model, found her way to fitness modeling. “I’ve been modelling for a few years, and a part of my job was to stay in shape. I loved it and it led me to became a total gym rat. After months of intense training the abs started to show and I was enjoying the fitness lifestyle. Suddenly the modeling requests were coming from Fitness Magazines and Supplement companies,” she told Simply Shredded. “A friend of mine told me to compete in the next NPC bikini competition so I gave it a shot. It was such a thrill to step on stage!”

2. Motivated By Veins

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Where does her motivation come from? “I would say the mirror. There’s nothing more motivating than when you find a new vein! Am I crazy? Probably, but it’s true! Progress is what motivates me to keep pushing harder and not give up. Also it’s extremely motivating to have so many female fans,” she told Simply Shredded.

3. Here Is Her Workout Routine

Monday: Back/Biceps

• Chin Ups (Wide Grip) 4×12
• Chin Ups (Normal Grip) 4×10
• Row Machine 4×12
• T-Bar Rows 4×12
• Dumbbell Curls 6×12
• EZ Bar Curls 4×12
• Straight Bar Cable Curls 4×12

Tuesday: Hamstrings/Calves

• Lying Leg Curls 4×12
• Seated Leg Curls 4×12
• Deadlifts 4×10-15
• Seated Calf Raises 8×20
• Standing Calf Raises (Smith Machine) 6×20

Wednesday: Triceps/Shoulders

• Standing Dumbbell Tricep Extensions 6×12
• Skull Crushers EZ Bar 4 X 12
• Rope Overhead Cable Extensions 4×12
• Military Press 4×10
• Dumbbell Shoulder Press 3×10
• Upright Rows with EZ Bar 4×12
• Side Lateral Raises 4×10

Thursday: Rest

• Off

Friday: Legs

• Lunges 4×12
• Good Mornings 6×20
• Leg Press (Single Leg) 4×15 (Each Leg)
• Squats 4×12

Saturday: Abs

• Hanging Knee Raises 4×12
• Crunches 4×20
• Crunch Machine 4×12
• Crunches On Ball 4×20

Sunday: Rest

• Off

4. Here Is What She Eats in a Day

Meal 1: Oatmeal with Big Blend from Betancourt Nutrition

Meal 2: Ham with Swedish Crackers (Wasa)

Meal 3: Chicken Breast with Brown Rice

Meal 4: Pork Chops with Salad

Meal 5: Beef with Asparagus & Spinach

Meal 6: Salmon with Broccoli

Meal 7: Casein Protein Shake (Before bed)

5. Cardio for Weight Loss

When Michelle is trying to “cut down” or lose weight she does lots of cardio. “I just love to sweat like a maniac. So what ever I feel like: Stair Master, Rollerblading around South Beach Miami or Spinning classes. I keep the intensity high and make sure that I am always pushing my hardest,” she said.

6. Here Is Her Leg Day Advice

In her latest post she offers the following advice on how to build leg muscle:

• Train heavy and with different techniques in all workouts.
• Meal planning, eating enough and knowing how to choose foods is the key.
• Maintaining discipline and consistency is the key to seeing long-term results.
• Have a Coach who motivates and pushes you
• Have adequate rest.
• Listen to your body and know what your limits are.
• Supplementation and hydration.

Zoa Linsey-Kumzak is working on her legs in her exercise clothes. In a new social media post the bodybuilder shares an update with her followers during a sweat session at the gym. “Thought I’d better post to let y’all know I’m still here. Just been busy! Don’t worry workouts are always on,” she captioned the Instagram post, adding the hashtag “fitness motivation.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How Her Diet Shifts with Her Workouts

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Zoa modifies her diet for her workout goals. "In the off-season I might decide to take advantage of the extra work load I just lifted, and have a cheat meal, or a larger post-workout meal after a leg day. However, more frequently, I will utilize the principles of specific nutrient timing and will add a post-workout shake containing a balanced amount of fast acting carbs and protein immediately following my workout, with a solid meal shortly thereafter. I do a lot of volume training and often my leg day workouts may last longer than 1 hour so I will also sip on a carbohydrate drink during my workout. Of course all this shifts when I am on a more restricted diet during ‘cutting' season and carbohydrates are typically lowered somewhat,” she told RXMuscle.

2. Her Pre-and Post-Workout Eating Strategy

"My nutritional strategy is simple. Eat every 2.5 hours with a balanced meal of carbohydrates, protein and healthy fats,” says Zoa. “I eat 6-7 meals throughout the day, depending on how long my day is. I will typically keep carbs in all these meals right up to the last week of the show; however the portions of carbs get smaller as the protein portion stays high. I eat mostly whole foods and limit the amount of shakes I use and try to pick a wide variety of nutritional sources. As I said I will take in a post-workout high-glycemic carb/protein shake immediately following the workout, but from there it is whole foods."

3. Stretching

Zoa understands the importance of stretching. “I received the BEST STRETCH, I could feel my circulation improve, I felt lighter and more able to move. And that’s just one session! I highly recommend adding this to your self-care,” she writes in a post

4. Minimal Cardio

"If I can help it I don't do cardio in the off-season. Occasional low-intensity cardio is valuable to keep the heart healthy and energy levels high, however too frequently and you run the risk of tiring out and having your workouts suffer,” says Zoa. Again this is very individual and also depends on your genetics, diet and training intensity while in the weight room. For me, I train my legs very intensely and find that too much cardio makes me weaker and less able to handle the volume I like on leg day. I don't necessarily believe that cardio itself holds back growth, but under-eating and over-training will cumulatively lower your body's ability to recover and put on those extra pounds of muscle you want in the off-season."

5. She Loves Training Legs

"Definitely legs are one of my favorite body-parts,” to train, says Zoa. “However of course it is sometimes a ‘love-hate’ relationship! Leg workouts are some of the most brutal workouts you can put yourself through, but the most gratifying in the sense of that when you leave the gym you KNOW whether you put it all out on the line or not. However, the longer I train and the more dense my muscle has become it has become easier and easier to get that same feeling of intensity on most of my other body parts. It's all about your ability to focus in on that muscle and push it to the extreme."